Subject: Healthful Happenings - January 2019

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Healthful Life Happenings  

Happy 2019! Hope your year is off to an extraordinary start. The beginning of the year is such a great time to set new goals and start working on making life changes. If someone you know is setting a 2019 goal of getting healthier and loosing weight, please send them our way. One of the most incredible compliments we receive is when we are given the opportunity to work with YOUR friends, co-workers or family members. It is an honor knowing you trust us and refer them to our program. We look forward to continuing to help people make changes and reach their health and wellness goals in 2019. 

In this issue: 
  • Blog Article Highlight - The Challenge of Change 
  • Dr. Abby Approved RecipeNourishing Winter Rainbow Salad
  • Dr. Abby Approved Recipe - Immunity-Boosting Carrot Turmeric Soup
We have been working hard to bring you the most interesting news in health and weight loss, and we are excited to share with you our latest and greatest. Thank you for joining us on this journey to become healthier from the inside out! 
The Challenge of Change
By Liz Daeninck, MS, RD – Registered Dietitian, Healthful Life MD

As I hit the cross country ski trails yesterday, I made a conscious decision to test myself. Given it was my first time out this season, I figured it was a good time to test myself because my skiing fitness is not where it was at the end of last winter. You see, skate skiing is like skating on long skis – a demanding activity requiring muscular balance, coordination and strength as well as mindfulness to be able to put the sequence of necessary movements together. It is helpful to use poles to assist with balancing while lunging forward in the skating motion to propel forward. Typically a ‘skater’ will favor to ‘pole’ on one side – in my case, I prefer to pole on my right side, leading with my right leg and side. So, I decided to change it up to challenge myself and I poled on my left side. 

This means so much more than simply poling on my left side, it's so much easier said than done! It can be difficult to undo engrained routines and habits, to replace them with new, unfamiliar and uncomfortable patterns of movement. READ MORE>>
Nourishing Winter Rainbow Salad

This recipe, courtesy of The Little Plantation, is seasonal, colorful, easy and oh so delicious! Plus it's perfect this time of year, because... well we still need salads in the winter too you know! 

Ingredients for the Salad
  • 4 cups of loosely packed thinly sliced red cabbage (about ¼ of a cabbage)
  • 4 cups of loosely packed thinly sliced kale (about 8-10 leaves, stems removed)
  • 2 cups of loosely packed chopped parsley
  • ½ cup pumpkin seeds and/or crushed almonds
  • seeds from 1 pomegranate
  • one sliced green apple (optional)
Ingredients for the Dressing
  • 6 tablespoons extra virgin olive oil
  • 4 tablespoons freshly squeezed lime juice (from about 2 limes)
  • 2 tablespoon white almond butter
  • ½-inch piece fresh ginger, grated
  • ½ teaspoon sea salt
  • 1-2 tablespoons of (filtered) water (optional, see tips)
Please wash all the ingredients for the salad. Remove the stem of the kale and also remove the hard core of the cabbage. Then thinly slice the kale, cabbage and parsley and mix together in a large bowl with the pumpkin seeds and/or crushed almonds. Now also add the pomegranate seeds. If you are using the green apple, please cut it in thin slices and add it to the salad too. 

In a separate small container mix together the olive oil, lime juice, water, almond butter, grated ginger and salt. Dress the salad just before serving and enjoy!

Get the full recipe and tips here.
Immunity-Boosting Carrot Turmeric Soup

A bowl of this comforting, brightly colored carrot turmeric soup will fill you up and give your immune system a boost! Thanks to The Foodie Physician for this amazing recipe. 
  •  tablespoons coconut or olive oil
  • 1 small yellow onion, chopped
  • 1 tablespoon minced ginger
  • 2 cloves garlic, minced
  •  teaspoons turmeric
  •  pounds carrots, peeled and chopped
  • 4 cups reduced sodium vegetable or chicken broth
  • ½ cup freshly squeezed orange juice
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • Optional garnishes: Greek yogurt cilantro leaves, sunflower seeds
Heat the oil in a large Dutch oven or other soup pot over medium heat. Add the onion and cook until softened, 5 to 6 minutes. Stir in the ginger, garlic, and turmeric and cook for another minute until fragrant. Add the carrots and broth. Bring to a boil then reduce to a simmer and cover the pot. Cook until carrots are tender, about 25 minutes. Stir in the orange juice, salt and pepper. Using an immersion blender, carefully puree the soup until smooth. Alternatively, you can puree the soup in a blender. To serve, ladle the soup into four bowls and top each with garnishes like Greek yogurt, cilantro, and sunflower seeds.

Get the full recipe plus information on the immune boosting power of ingredients here.
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